How to drop that cup of coffee and get on with your Low Carb Journey

In most people Caffeine stimulates cravings, it’s THAT simple! Caffeine can also mess with your blood sugar and basically screw up your Low Carb Way of Eating!  Aside from caffeine most people will add some sweetener and creamer into their drink so you walk away with roughly 2 carbs per cup, not so great if you are keeping under 20 grams a day.

Well, the first thing you want to do to clear your system of this bitter drink is to

1 – replace it with things in abundance, yes, WATER!  64 ounces a day is MINIMUM and easy once you start drinking more water. My rule of thumb is 64 ounces + 8 ounces for every 25 lbs you want to lose. I find when I don’t drink enough water I don’t lose, so up the water intake people!

2 – Put the money you may have spent on it aside – you will be surprised how much those $3 Americano’s add up to a the end of the week.

3 – herbal tea and a little stevia goes a long way

4 – Have a hot broth, aside from adding some good salts it really is tasty

5 – If you get a whiff of some good coffee, take it in and enjoy it, coffee is mostly about the ritual of making it, smelling it and preparing it, drinking it is really only 20% of the process.

Hope this helps some of you to cut the cravings.  Remember, this isn’t forever, your coffee will be there in a few weeks, months, etc waiting for you and possibly you will enjoy it more.


Primal Low Carb here I come!

Beginning January 1st 2012 I am going to try to follow The Primal Blueprint 21-Day Total Body Transformation by Mark Sisson.  I love his philosophy and feel this is close enough to Atkins Low Carb as to not alter my diet.  I will not be eating any Honey or Fruit but everything else is right up my alley (as long as I can keep under 20 carbs per day until goal)

Have you guys thought of a Paleo or Primal Change?

Mark Sisson has a daily blog and hundreds of articles to teach you just about everything you need to know.  check it out at

New Years Resolutions time! Low Carb Induction? Here are some tips

A new year is almost upon us and I have steadily been getting more and more readers as we approach the obligatory New Years Day resolution crowd.  Every year there are thousands of people who seek support are convinced that ‘This is the year I lose the weight’ and by February 1st traffic is back to normal for the rest of the year.  I was once one of these people and the problem I ALWAYS had was I set myself up for a fall.  It is kind of like Star Wars The Phantom Menace; Let me explain….

Darth Vader Chops

The Phantom Menace was released in 1996 after years and years of not only speculation but of a build up of a property that NO MOVIE could live up to, it was impossible.  Kind of like Godfather III or Big Top Pee Wee (both horrific in my opinion) but other sequals did exceptionally well and were actually amazing such as Godfather II or Back to the Future II.  What is the difference between the creation of these two sets of films?  Both had box office success from the first incarnation that supported them financially, they could afford the best equipment and they had the same and added great writers.  The problem was execution.  They didn’t think things out and take their time to create the same magic that existed for their previous creations.

Mark what the hell does this have to do with LOW CARB?!?!?!

Everything!  Instead of gathering the proper information they took shortcuts and added fluff, rushed scripts, rushed sets and basically bought their way out of being creative.  So if you feel buying a treadmill, stationary bike, etc will make you succeed, think again, they will only if you use them, but owning them alone doesn’t entitle you to free weight loss!  Again, I speak from experience as I own a stationary bike in my recording studio for 6 years and it made a great clothes hanger for 5 of those years, now it is being punished as I use it daily 🙂

If you are getting ready to begin for the first time or begin again after you fell off the path (and I know if can be a painful fall, been there) there are a few things that you must do MUST!

1 – Educate yourself!  OK, I can’t force you to spend $4 (ONE PENNY and $3.99 shipping) on a used copy of  Atkins New Diet Revolution but I can tell you to at least go to your local library and take it out and skim through the 23 pages that introduce and cover induction (YES TWENTY THREE PAGES) that will alter your life forever.  I think it’s worth it just to have it on your bookshelf.

2 – You don’t have to over-indulge to get it ‘out of your system’ – Don’t do something that will prevent you from having a clear mind on January 1st.  This is a sure fire way to stumble at the starting gate.  If you must indulge before you begin, be moderate about it, no reason to eat a Fudgie the Whale or a Wedding Cake because it’s your last hurrah. There will be delicious treats to be had, trust me.

3 – Don’t buy anything fake, except Rolex’s – I can’t believe people will pay $30,ooo for a watch, but on the topic of fake food…Stay away from Cheese Product, Sandwich spread (or any spread), Lite anything (they add sugar), Tofu and soy (guess what…it isn’t healthy for you!  read here) and deli meats.

4 – Oh, it has sugar in it and it’s only 1 gram of carbs?  Don’t eat it!  Sugar is sugar and this way of eating will only work to make you lose weight if you have 100% NO SUGAR  No Sugar alcohols, No Corn Syrup, No Molasses, No Honey  Grab some Stevia instead, it’s natural.

5 – Water – Water – Water – Water – Drink it every day, drink it when you wake up, before you go to bed – make sure to get at the very least 64 ounces of this clear wonderful fluid every day!  Thirsty, don’t drink soda, drink Water!!!

These are just some of the tips I will share as we approach 2012.  Personally, I live a wonderful Paleo / Low Carb lifestyle and that works nicely for me but I know plenty of people who choose one or the other, I just mixed the two (minus the fruit though).

Sandwich roll recipe #lowcarb #paleo

Another great recipe from ye old low carb mailing list.

Dinner or sandwich Rolls (substitute for sandwich buns)
makes 6 rolls.

3 large eggs (1.8 )
1 1/2 ounces cream cheese, softened (1.5)
1/2 teaspoon onion powder (0.7)*
1 pinch salt (0)
1/8 teaspoon cream of tartar (0.3)

Preheat oven to 300 degrees F. Line a cookie sheet with either wax paper or cooking parchment paper. If using wax paper, butter or oil it. Set aside

Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.

To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.

Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the “leavening” for the rolls.

Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cookie sheet.

Bake for 30-40 minutes in the middle rack of your oven. Cool completely. Store in the refrigerator in an air tight container.

*May replace the onion powder with 1 packet of Splenda. The carb count remains roughly the same per roll.

Per 1 serving( 1 roll)
Total carbs: 0.8 grams
Fiber: 0 grams
Net Carbs: 0.8grams
Cheese allowance: .25 oz

Note: The original recipe calls for 1 packet of Splenda. This is completely unnecessary. The addition of 1/2 teaspoon onion powder gives the Rolls more flavor (no onion taste) than the Splenda does. You can also add 1 tablespoon of a fiber supplement to the egg yolks if desired.

Adjust your carb count if you do.

A yummy treat #lowcarb

This recipe is very old and comes from back in the days of Low Carb mailing lists. I have no idea of the origin.

Low Carb Danish
one serving

2 oz cream cheese (2) lowest carbs possible!
1 large egg, beaten(0.6)
1 packet Splenda(1)
1/2 teaspoon vanilla extract(0.3)
1/8 tsp cinnamon

Put cream cheese in a small, microwave-safe dish. Microwave on high for about 1 minute or until softened. Remove from microwave. Stir in the egg, cinnamon, Splenda and vanilla extract into the cream cheese. Put back into microwave and cook on high for 2 minutes.

Total carbs: 3.9 grams
Fiber: 0 grams
Net carbs: 3.9 grams
Cheese allowance: 2
Sweetener allowance: 1

*Some people add a tablespoon of fiber supplement to their Danish to give it a more “bready” texture. If you do this, you MUST include the the fiber supplement carbs.